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Overnight Oats 4 Ways

Spring is the perfect time to finally try overnight oats! If you’re anything like me, you need your oats nice and warm in the winter and thinking of pulling cold oatmeal out of the fridge to start your day is cringe-worthy. This time of year though, it’s great to save time and have this meal on the go.

The Containers

If you’ve never made them before, don’t worry about going out to buy a mason jar. I like to save glass nut butter jars, utilize my Pyrex 2 cup storage containers, make in a plastic container to take on the go and recycle wherever I’m going, or even make in a normal bowl!

The Oats

Do not use steel cut oats! You’ll be left with a gritty texture in the morning as their tough shell keeps the liquid from soaking in easily. I like to use a mixture of rolled oats and quick/1-minute oats for the perfect texture – all the liquid soaks in and it’s a bit fluffy, too. Is there a nutritional difference? No! Steel cut oats are touted as “less processed” but the only different between them and rolled is that we take steel cut and press over them to make the rolled oats. Quick oats? Just cut up rolled oats. Each have 5 grams each of fiber and protein per serving to start your day.

The Ratios

One half cup is a serving of rolled or quick oats. To that you’ll add 3/4 Cup of liquid such as milk, non-dairy milk, or even coffee as I add in one recipe below. If you want to use yogurt, add 1/2 cup plus 1/2 cup of milk to get the right consistency.

The Balance

Always include with your oats another source of protein, even if it’s just nuts or seeds for a few extra grams when your oatmeal will be a pre-workout meal. When it’s starting your day, I recommend also having either yogurt, protein powder, or a milk with significant protein. Almond milk for example has 1 gram! Soy milk is a much better alternative to dairy milk for this reason.

You’ll also want to include some fruit for added fiber and nutrients to ensure you’re feeling full for a few hours.

Apple Cinnamon Yogurt Oats

Ingredients

1/2 Cup oats

1 teaspoon chia or ground flax

1/2 teaspoon cinnamon

1/2 Cup plain yogurt (I like Forager for non-dairy)

1/2 Cup Milk (dairy or non-dairy)

1 teaspoon vanilla extract

1/2 Cup apple, chopped into small pieces

Directions

Mix all dry ingredients into chosen container and stir

Add wet ingredients, stir and cover

Let sit in refrigerator at least 4 hours before eating

Chocolate Mocha Cherry Oats

Ingredients

1/2 Cup oats

1 tsp chia or ground flax seeds

1 tbsp cacao powder (or cocoa)

1 scoop chocolate protein powder

1/2 Cup brewed coffee

1/4 Cup milk (dairy or non-dairy)

1/2 Cup frozen cherries

Directions

Mix all dry ingredients into chosen container and stir

Add wet ingredients, stir and cover

Let sit in refrigerator at least 4 hours before eating

Vanilla Maca Matcha Oats

Ingredients

1/2 Cup oats

1 teaspoon chia or ground flax seeds

2 tbsp hemp protein (original or vanilla)

1 teaspoon each maca root powder and matcha powder

3/4 Cup milk (dairy or non-dairy)

1/2 tablespoon vanilla extract

Banana

Directions

Mix all dry ingredients into chosen container and stir

Add wet ingredients, stir and cover*

Let sit in refrigerator at least 4 hours before eating

*banana can be added to all other ingredients when you make the recipe or in the morning

Indecisive Oats

If you just don’t know what you will want to eat in the morning, start with this recipe for the “overnight” part. In the morning, add what you wish! Pictured below from the train, I added a small banana, cacao nibs, unsweetened coconut flakes and peanut butter.

Ingredients

1/2 Cup oatmeal

1 tsp chia or ground flax seeds

1 scoop unflavored protein powder

3/4 C almond milk

1 teaspoon vanilla extract

Directions

Mix all dry ingredients into chosen container and stir

Add wet ingredients, stir and cover

Let sit in refrigerator at least 4 hours before eating

The possibilities are endless as we move into summer in just a couple of months, where fresh berries will be a perfect addition. Enjoy your nutritious, delicious, and filling breakfast while your stress levels go down in the morning!

Kelly Jones MS, RD, CSSD

Hi, I'm Kelly, a Registered Dietitian and Board Certified Specialist in Sports Dietetics in Greater Philly. I'm also a new mom, foodie, traveler, and fitness lover, using this blog to share recipes and tips to fueling your active lifestyle!